This week we will be running all 6 of the CrossFit Games Regionals Competition WODs. These workouts force athletes to demonstrate fitness across the ten general physical skills, across a variety of time domains and through a wide array of movement patterns. Seventeen regions around the world play host to the competition- with between 6-8 top finishing men and women in the Open group making it to the Finals in July.
For CrossFit Malibu members this week, all 6 WODs will come up one day at a time, in random order. The first class each morning will draw from a hat to determine which of the 6 will be run that particular day-with the 6th and final WOD run on Satruday morning at 10am in Team Style. Thus, we call this week; “Regionals WODs Roulette.” You know what to expect… but not exactly when. Have Fun!
|Holden demos a nice rack position after a hang clean.|
Quick Overview of the 6 WODs for Regionals WODs Roulette
For time: Run 1000 meters, 30 Handstand push-ups, Row 1000 meters
Thruster Ladder – Athletes will have 20 seconds to take a barbell from the ground, then perform one thruster at a specified weight. They will have 10 seconds to transition to the next barbell. Their result is the highest successful thruster.
21-15-9 reps for time of: Deadlift (315lb / 205lb), Box jump (30”/24”)
For time: 100 Pull-ups, 100 Kettlebell swings (53/35lb),100 Double-unders,100 Overhead squats (95/65lb)
“Amanda” 9-7-5 reps for time of: Ring muscle-up, Squat snatch (135lb / 95lb)
Chipper-For time: 20 Calorie row, 30 Burpees, 40 Two-hand dumbbell ground-to-overhead (45/25lb), 50 Toes-to-bar, 100 foot Overhead walking lunge (45lb plate / 25lb), 150 foot Sprint